WOD / Blog

Warm-up: Coach’s Choice 04 February 2019 Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 7 Minute AMRAP CrossFit Games Open 16.3 RX10 power snatches3 bar muscle-ups*Men use 75 lb.*Women use 55 lb. CrossFit Games Open 16.3 Scaled7 […]

Warm-up: Coach’s Choice Strength/Skill: Med Ball Clean WOD: For Time50-40-30-20-10Med Ball Clean (20/14)Box Jumps (24/20) Stimulus/Focus: Well . . . this WOD is going to suck! Embrace it. Plan breaks. Work steadily. Stay focused and determined. It will be a slow moving WOD. Cool Down: 5 Minutes of Row, Bike, Run, or Skierg

Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (Time to Work the Skill) WOD: 10 Minute GAFAP1 Deadlift (135/95)1 Pull Up Stimulus/Focus: Just work. See how far you can get. It will be grip intensive. Think about doing singles to save your grip strength. Cool Down: ROMWOD

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM) WOD: 10 Minute AMRAP5 Push Jerk (95/65)2 Muscle Ups Stimulus/Focus: This WOD is designed to be light in load and volume. It will be shoulder intensive, but the short rep scheme and time domain should allow you to continue working at a […]

Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 4 x 3 x 2 x 1 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12-9-6-9-12Clean (95/65)Knees to Elbow RX+: 135/95 Stimulus/Focus: /This WOD will tax your grip strength. However, the short rep scheme should allow you to push through and string reps together. […]

Warm-up: Coach’s Choice Strength/Skill: Rope Climb WOD: 20 Minute AMRAP25 Double Unders1 Rope Climb Stimulus/Focus: Time to work on skills. Find scales that are going to challenge you. Aim to go unbroken if you have the ability to do so. Grip will fatigue quickly. Cool Down: Alternating TabataStrict Push UpsAir Squats